With the approaching egg-heavy holiday of Easter, many consumers are facing a combined challenge of rising egg prices and shortages. Registered dietitian Lisa Froechtenigt offers advice on egg substitutes for those preparing holiday meals without the key ingredient.
"Eggs are a versatile food and are natural emulsifiers. They help bind foods together, and they act as a leavening factor," Froechtenigt said. "Eggs are also known to be nutrient-dense. One egg usually contains about 6 grams of protein and yolk that contains a lot of vitamins and minerals."
For those looking to replace eggs in baking goods like cookies or cakes, Froechtenigt suggests alternatives such as bananas, avocados, flaxseed meal, applesauce, or seltzer water, though she notes these options often lack protein content.
"Those who are vegan can look into pea protein or plant-based liquid eggs," Froechtenigt advised.
Other protein-rich substitutes include peanut butter, and non-vegan options like cottage cheese, Greek yogurt, and chia seeds, which provide about 5 grams of protein per 1-ounce serving.
For dishes traditionally reliant on the distinct texture and flavor of eggs, such as deviled eggs, Froechtenigt suggests using plant-based liquid eggs molded into egg shapes and using potatoes or avocado as a yolk filling substitute.
"Tofu is also an affordable protein option where you can add different flavors," Froechtenigt mentioned.
With Easter nearing, and egg availability uncertain, Froechtenigt advises consumers to be mindful of egg expiration dates. Consuming eggs past the expiry is safe if they are not discolored and do not smell bad. A simple freshness test involves placing the egg in a glass of water: sinking indicates the egg is still good, while floating suggests spoilage.
